WOD- Cardio 3

 Saturday, 6/7/14

Complete reps for minimum time (15 minute time limit)

5 Getups each side
20 Clean, squat, press on each side
30 Suitcase Deadlift each side
40 Snatches each side

Compare to 1/4/14

Tues 6/4/14

Monday 6/2/14

Come Help Judge Athletes in This Morning's Competition

Come support our community by participating or cheering on others in the competition this morning at Maryland Kettlebells.  Regular classes will resume on Monday, June 2nd.

Should you wish to register at the last minute, you can do so by following this link or paying the $50 registration fee at the door.  Weigh ins and rule explanations will happen at 8am.  The event should kick off at 9am.

http://www.iklf.co/meets?eventId=899076&EventViewMode=EventDetails

If you wish to help judge athletes or assist in any way to help the event run smoother, please just drop in.  The event will likely last until 12noon.

Wednesday 5/28/14

Tuesday 5/27/14

Help Grow our Kettlebell Community

I hope everyone is having a wonderful Memorial Day holiday weekend. Enjoy your time with friends and family. Joyfully announce to them that you are excited to jump into the kettlebell competition next weekend. In fact, invite them to come watch and cheer you on!

If you haven't already registered for the event, please click on the link below. As usual, the competition will run instead of regularly scheduled classes on Saturday morning, May 31. The event starts at 8am, and will likely end around 11am-12noon.

All of you are more than capable of competing in at least 1 event. Most of you have been training with kettlebells for many months, some even years. Please join in the fun of competition as a way of both testing yourself, as well as seeing how others can bring out the best performance in you. If you are nervous, that is normal. Everyone gets nervous before competition. It's exhilarating!

Click here to register: http://www.iklf.co/meets?eventId=899076&EventViewMode=EventDetails

See you Saturday, May 31st, with your friends and family!

Memorial Day Cancellation

We are closed for Memorial Day.  Classes will resume on Tuesday, 5/27/14, at 6:30pm.  Sorry for any inconvenience this has caused in your training plans.

WOD- Max Effort 2

Saturday, 5/24/14

Work up to a max weight for each movement, using the given repetition maximum assigned.  Do so over the course of 3-5 sets for each exercise.  Once you have used the most amount of weight possible for the prescribed repetitions, you are done that exercise.  Therefore, continue on to the next movement and repeat the process of progressive resistance, ending in a max effort attempt for each one.  The max weight used in each one is what gets logged in the "comments" section below.  FYI, the weight logged needs to be the same for your right and left arm!

1) Turkish Getup - 1RM (1 repetition maximum = max weight moved for 1 repetition)
2) Front Squat - 5RM ( 5 repetition maximum = max weight moved for 5 repetition)
3) Overhead Press - 5RM ( 5 repetition maximum = max weight moved for 5 repetition)

Compare to 12/14/13

Wednesday 5/21/14